Warm up

6 min AMRAP:

10 alternating single KB overhead lunge steps

10 groiners

10 BB push presses (empty BB)

Split jerks

Part A

Push press – 3×5 at 55% of C&J 1RM

Part B

Split jerk –  3×5 at prescribed percentage

65%, 70%, 72%

Part C

Split jerk –  3×3 at prescribed percentage

75%, 77%, 77%

“Sprint” conditioning

8 min AMRAP:

8 thrusters 95/65 lbs

8 lateral burpees over BB

Goal: 6+ rounds

EVF360

Part A

6 min AMRAP:

6 double DB thrusters 35/25 lbs

6 burpees over DB

— Rest 2 min

6 min AMRAP:

12 double DB Shoulder-to-Overheads 35/25 lbs

60 double unders

— Rest 2 min

6 min AMRAP:

6 double DB Front squats 35/25 lbs

12 double DB Shoulder-to-Overheads 35/25 lbs

Part B

12 min alternating EMOM:

30 bicycle crunches

12 alternating plank extensions

20 plate truck drivers 25/15 lbs

12 weighted V-ups